What is a Serving Size?

You may be accustomed to thinking of a serving as a "helping" or a plateful. Using this type of standard, the recommendation of 9-11 servings of grains a day seems overwhelming. Who can eat 9 bowls of cereal, or 9 plates of pasta!

However, a serving is not the same as a helping. In fact, most "helpings" are actually two or three servings of a given food. For example, most cereals have a serving size of about 3/4 to 1 full cup, or 8 oz. But most bowls in which cereals are eaten hold 2 cups or more. Fill the bowl with cereal, and you've got two servings of grains.

Grains

A serving from the grain group is 1 to 1 1/2 ounce, which is 1 slice of bread, 1/2 an english muffin or hamburger roll, about 1 cup of ready to eat cereal or about 1/2 cup of cooked cereal, pasta or rice.

Vegetables

A serving of a vegetable is 1 cup of raw leafy vegetables or 1/2 cup of other vegetables whether cooked or raw. You may also count 3/4 cup of vegetable juice as one serving.

Fruit

A serving of fruit is 1 medium fruit (about the size of your fist) or 1/2 cup of chopped, cooked or canned fruit. You may also count 3/4 cup of fruit juice as one serving.

Dairy

A serving of dairy food is 1 cup of milk or yogurt. You may also count 1 to 1 1/2 ounces of a natural cheese or 2 ounces of a processed cheese as one serving.

Meat

A serving of meat is 2-3 ounces, roughly the size of a deck of cards. You may also count 1/2 cup of cooked beans or tofu, 1 egg, 2 tablespoons of peanut butter or 1/3 cup of nuts.

You May Also Be Interested In: Explore ways exercise in pregnancy can help you stay healthy. Finding out how to tell if labor has started. The Coach's Notebook helps you master comfort measures for labor. The Natural Childbirth Directory can help you find more information about pregnancy and locate childbirth professionals. Virtual Labor Game lets you practice your new labor skills.

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